The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Workout Routine For Weight Loss And Muscle Gain
Combining weight loss with muscle gain is achievable through the right balance of strength training, cardiovascular exercise, and nutrition. Unlike losing weight alone, building muscle simultaneously requires a structured workout routine that prioritises resistance training alongside a moderate calorie deficit. The NHS weight loss guidance supports this approach, emphasising that sustainable weight management involves both dietary changes and increased physical activity. Whether you're managing weight loss uk naturally or exploring prescription weight loss options, exercise remains a cornerstone of long-term success and improved health outcomes.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Essential Elements Of An Effective Weight Loss And Muscle Building Routine
A successful workout routine for simultaneous weight loss and muscle gain requires three key components:
- Resistance training (3–4 days per week): Strength training is crucial for preserving and building muscle during weight loss. Focus on compound exercises like squats, deadlifts, chest presses, and rows. These work multiple muscle groups and increase metabolic rate.
- Cardiovascular exercise (2–3 days per week): Moderate-intensity cardio (brisk walking, cycling, swimming) supports calorie deficit without excessive muscle loss. Aim for 150 minutes weekly per NHS guidelines.
- Recovery and nutrition: Adequate protein intake (1.6–2.2g per kg body weight) protects muscle during weight loss. Combined with quality sleep, this optimises muscle adaptation and fat loss.
This balanced approach, supported by nhs weight loss recommendations, typically yields 0.5–1 kg weight loss weekly whilst maintaining or building lean muscle mass. Use our free BMI calculator to track your starting point and monitor progress against healthy weight targets for your height.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Nutrition And Calorie Management For Sustainable Results
Weight loss requires a calorie deficit of approximately 500 kcal per day to lose 0.5 kg weekly. However, overly aggressive deficits (below 1200 kcal daily) compromise muscle retention and are not recommended without medical supervision. Prioritise whole foods: lean proteins (chicken, fish, legumes), complex carbohydrates (oats, brown rice), healthy fats (avocado, nuts), and abundant vegetables.
Timing matters: consume protein and carbohydrates within 2 hours post-workout to support muscle recovery. Consider tracking your progress using our free progress tracker to monitor both weight changes and strength improvements. For those exploring prescription weight loss medication as part of a comprehensive weight management uk strategy, exercise routines remain equally important alongside medical support.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How often should I strength train if I want to lose weight and build muscle?
Aim for 3–4 resistance training sessions weekly, targeting different muscle groups. Allow 48 hours between sessions for the same muscle group to enable recovery and adaptation. This frequency, combined with 2–3 cardio sessions, creates the optimal stimulus for simultaneous fat loss and muscle building.
Can I build muscle while in a calorie deficit?
Yes, but within limits. A moderate deficit (500 kcal daily) preserves muscle better than aggressive deficits. Adequate protein intake (1.6–2.2g per kg), progressive resistance training, and sufficient sleep are essential. Beginners and those returning to exercise see the best muscle gains during modest calorie deficits.
What's the best cardio for weight loss without losing muscle?
Moderate-intensity cardio (brisk walking, cycling, swimming) for 150 minutes weekly, as recommended by NHS guidelines, is ideal. High-intensity interval training (HIIT) is also effective but should complement, not replace, strength training. Avoid excessive cardio (>5 hours weekly), which increases muscle loss risk.
How does exercise work with prescription weight loss medication?
If taking prescription weight loss medication through glp-1 weight loss programmes, exercise amplifies results. Strength training prevents muscle loss common with gradual weight management, whilst cardio enhances cardiovascular benefits. Always consult your GP or prescriber about exercise intensity, especially when starting medication.
How quickly will I see results from this workout routine?
Strength improvements appear within 2–4 weeks. Visible muscle definition typically emerges at 6–8 weeks as body composition improves. Weight loss becomes noticeable at 2–3 weeks with consistent routine and nutrition. Track progress using our free progress tracker alongside regular weigh-ins and measurements.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.